Push Pull: added Strength and Size

A lot of guys lift three days a week and some have been made ro believe that they need to focus on three specific muscle groups; tris, bis and pecs or back, shoulders and lats. This is ridiculuos unless you're doing performance enhancers.

What I have been doing for the past six months is a very generic push-pull three times a week. I have gained almost two inches on my arms, my chest and lats have grown a lot, and I think my shoulders look a lot bigger.

Start out with bench, i prefer an iso machine, that works one arm at a time. Always over stretch with your machine you are about to use with a weight around 40%. ( for example use 45lbs. plates if you are goin to load 115 on each side). Alternate left and right arms and choose a weight that will make you struggle on you 4 and 5 rep. Do two sets and move to back, i.e. your pull.

I like to go to dumbell row. Stretch! Shoot for 8 reps twice go back to bench repeat and go back to dumbell row.

After this I do my favorite push pull, it acrually involves three lifts

Pull downs, Cable rows then dumbell press,

GREAT LAT PUMP. Stretch before each lift do 2 sets of 6-10 then repeat one more time.

Do another pec, cable fly than another back, iso row.

Believe me your biceps and triceps will be fried and you will have a solid pump

Rugger21 saidA lot of guys lift three days a week and some have been made ro believe that they need to focus on three specific muscle groups; tris, bis and pecs or back, shoulders and lats. This is ridiculuos unless you're doing performance enhancers.

First, I lul'd at the part ^

Second, you've completely forgotten about legs, core, and cardio.

I'm glad you're satisfied with your results, but maybe you shouldn't be giving fitness advice without knowing more about all the muscles and biomechanics.